Collagen is often called the “building block” of youthful skin — and for good reason. As an advanced aesthetics doctor here in Colchester, I frequently see patients who want firmer, smoother, and more hydrated skin. While creams and serums can help, much of your skin’s strength comes from collagen produced deep within.

In this article, we’ll explore what collagen is, why it matters, and the most effective ways — from diet to clinic treatments — to boost your natural collagen production.

What Is Collagen?

Collagen is the most abundant protein in the body, making up around 75% of the skin’s dry weight. Think of it as the scaffolding that supports your skin’s structure, strength, and elasticity.

Your body produces collagen from amino acids such as glycine, proline, and hydroxyproline, but it also needs vitamin C, zinc, and copper to make it efficiently (Proksch et al., 2014). There are over 28 types of collagen in the body: Type I is most abundant in skin, followed by Type III, both essential for maintaining a firm, youthful appearance (Nutrients, 2023).

Why Is Collagen Important for Skin?

Collagen gives your skin:

Structure & firmness
Elasticity to stretch and recover
Hydration and a plump appearance

When collagen levels drop, skin can become thinner, drier, and prone to fine lines and wrinkles (Clandinin et al., 2008).

Collagen Over Time: When It Peaks and Declines

Collagen production peaks in your late teens to early 20s, then gradually declines by around 1% per year from your mid-20s.

During perimenopause and menopause, declining oestrogen levels accelerate this process. Studies show women can lose up to 30% of skin collagen in the first five years after menopause (Proksch et al., 2014).

Lifestyle Factors That Speed Up Collagen Loss

Collagen breakdown is influenced by both intrinsic ageing and lifestyle factors, including:

Excess UV exposure (sun damage/photoageing)
Smoking
High sugar diets (glycation damages collagen)
Chronic stress and poor sleep
Excess alcohol (Pullar et al., 2017).

Fibroblasts: Your Skin’s Collagen Factories

Fibroblasts are specialised cells that produce collagen and elastin. Over time, these cells become less active (“senescent”), which reduces collagen output.

The good news? Fibroblast activity can be stimulated and supported through healthy lifestyle habits and clinic treatments.

Lifestyle Strategies to Preserve Collagen

1. Sleep & Stress Management

Quality sleep (7–9 hours) enhances tissue repair and fibroblast function (Irwin, 2015). Mindfulness and meditation can reduce cortisol, which negatively impacts collagen (Black & Slavich, 2016).

2. Nutrition

A broad-based, balanced diet is the foundation for healthy skin. Collagen production depends on a steady supply of:

Amino acids – the building blocks of collagen.

Glycine – found in gelatin, bone broth, chicken skin.
Proline – found in egg whites, dairy, cabbage, asparagus, mushrooms.
Lysine – found in lean meats, fish, legumes, quinoa.

Vitamin C – essential for stabilising collagen fibres.

Citrus fruits, berries, kiwi, peppers, broccoli, parsley.

Zinc – cofactor for enzymes that help collagen cross-link.

Pumpkin seeds, oysters, beef, lentils.

Copper – supports the enzyme lysyl oxidase, vital for collagen structure.

Cashews, sesame seeds, organ meats, dark chocolate.

A 2008 review in Clinics in Dermatology emphasised that without these nutrients, collagen fibres are weaker, and skin can become less resilient. That’s why a varied diet with high-quality proteins, healthy fats, and plenty of fruits and vegetables is just as important as any supplement or skin treatment.

3. Hydration

Adequate water intake helps maintain skin turgor and supports cellular function.

Collagen Supplements: What the Evidence Says

A growing body of research supports the benefits of oral collagen for skin.

A 2023 systematic review and meta-analysis (Nutrients, 15(9):2080) looked at 19 randomised controlled trialsinvolving over 1,100 participants. It found that daily collagen supplementation for 8–12 weeks significantly improved skin elasticity, hydration, and wrinkle appearance compared to placebo.

Collagen types:

Marine collagen – Type I collagen from fish; smaller peptides for potentially better absorption.
Bovine collagen – Type I and III collagen from cows; supports both skin and joint health.
“Vegan collagen” – Not true collagen, but plant-derived amino acids and nutrients to stimulate your body’s collagen production.

Best results are seen with hydrolysed collagen peptides (already broken down for absorption) at 2.5–10g per day.

Pro tip: Choose a reputable brand that is third-party tested for purity and heavy metals, and ideally uses clinically studied formulas.

Skincare That Supports Collagen

While a healthy lifestyle and good nutrition build the foundation for collagen health, targeted skincare can protect and stimulate collagen production directly in the skin.

1. Daily SPF (Broad Spectrum, SPF 30+)

UV radiation is the number one external cause of collagen breakdown. Daily sunscreen use slows collagen loss and prevents photoaging.

2. Vitamin C Serum

Vitamin C supports collagen synthesis and protects against free radical damage Vitamin C supports collagen synthesis and protects against free radical damage (Pullar et al., 2017). I recommend using the highly stable form Tetrahexyldecyl Ascorbate (THD Ascorbate), found in products by Medik8 and Revision Skincare.

Why THD Ascorbate? It’s lipid-soluble, meaning it penetrates deeper into the skin layers, is less irritating than L-ascorbic acid, and remains stable for longer, making it more effective at supporting collagen over time.

3. Retinoids (Retinol, Retinaldehyde, or Prescription Tretinoin)

Vitamin A derivatives increase cell turnover and directly stimulate fibroblasts to produce new collagen. Retinaldehyde (as in Medik8 Crystal Retinal) offers high efficacy with better tolerability.

For those new to retinol, Revision Skincare DEJ Night is a gentle yet effective entry point. It combines 0.25% retinolwith bakuchiol, a plant-derived antioxidant that also stimulates collagen production and helps reduce the potential irritation often associated with retinol (Draelos, 2018). This makes it suitable for more sensitive skin types or those starting their Vitamin A journey.

4. Peptides

Signal peptides, such as those found in Revision Skincare Revox Line Relaxer and SkinBetter Science InterFuse®, help “remind” fibroblasts to produce collagen.

5. Antioxidant Support

Products rich in antioxidants (green tea extract, resveratrol, coenzyme Q10) help protect existing collagen from oxidative stress.

By combining these products with daily SPF, you create the optimal environment for collagen to thrive.

In-Clinic Treatments That Boost Collagen

Advanced aesthetic treatments can help “wake up” dormant fibroblasts and stimulate collagen production more effectively than skincare alone. Options include:

Polynucleotides – These naturally occurring DNA fragments help repair tissue, reduce inflammation, and signal fibroblasts to produce fresh collagen and elastin. Results often include improved texture, hydration, and elasticity.
Profhilo® – This unique injectable bio-remodeller contains high concentrations of hyaluronic acid that spread through the skin, stimulating four different types of collagen and elastin while deeply hydrating.
Profhilo Structura® – An advanced version of Profhilo, Structura is designed to improve not just skin quality but also facial structure. By targeting the deep fat pads and skin layers, it helps restore youthful contours alongside collagen stimulation — making it ideal for mid-face rejuvenation and early sagging.
HArmonyCa® – A hybrid dermal filler combining hyaluronic acid for instant volume and calcium hydroxyapatite microspheres for long-term collagen stimulation.
Sunekos® (coming soon) – An injectable treatment combining amino acids and hyaluronic acid to stimulate both collagen and elastin production.
Microneedling – A minimally invasive treatment that uses fine needles to create controlled micro-injuries in the skin, triggering a wound-healing response and boosting collagen. Can be combined with radiofrequency for enhanced results.

Conclusion

Collagen is the structural protein that keeps our skin smooth, firm, and resilient — yet from our mid-20s onwards, our natural collagen production steadily declines. While this process is inevitable, science shows we can slow it down and even boost our own collagen through a combination of healthy nutrition, targeted skincare, and advanced in-clinic treatments. From colourful, antioxidant-rich meals to topical vitamin C and retinoids, and professional treatments such as Profhilo, Polynucleotides, and HArmonyCa, there are multiple evidence-based ways to support your skin’s long-term health.

If you’re in Colchester, Essex and would like personalised advice on boosting your skin’s collagen and achieving a natural, youthful glow, book a consultation at Bespoke Medical Aesthetics — where medical expertise meets a gentle, holistic approach to skin rejuvenation.

References

Black, D.S. & Slavich, G.M., 2016. Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Annals of the New York Academy of Sciences, 1373(1), pp.13–24.
Clandinin, M.T. et al., 2008. Nutrition and skin: collagen integrity: a dominant role for amino acids. Clinics in Dermatology, 26(6), pp.636–640. doi:10.1016/j.clindermatol.2007.09.004.
Draelos, Z.D., 2018. The science behind bakuchiol as a retinol alternative. Journal of Cosmetic Dermatology, 17(4), pp.581–585.
Irwin, M., 2015. Why sleep is important for health: a psychoneuroimmunology perspective. Annual Review of Psychology, 66, pp.143–172.
Nutrients, 2023. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients, 15(9), p.2080. doi:10.3390/nu15092080.
Proksch, E., Schunck, M., Zague, V., Segger, D., Degwert, J. & Oesser, S., 2014. Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacology and Physiology, 27(3), pp.113–119.
Pullar, J.M., Carr, A.C. & Vissers, M.C.M., 2017. The roles of vitamin C in skin health. Nutrients, 9(8), p.866.